Mung beans are nutrient-dense and one of the fastest legumes to cook, especially in an Instant Pot. They provide an excellent source of plant-based protein to add to everyday meals. Use the simple formula below for consistently perfect mung beans in the Instant Pot (stovetop instructions included). See the ideas in the “How To Use Cooked Mung Beans” section for tasty ways to enjoy these nutty little beans.
Why you will love this Mung Bean recipe!
- Mung beans are nutritious and delicious.
- Quick and easy to cook on the stove and even faster in the Instant Pot.
- Plenty of ideas for how to use your mung beans in meals.
What are mung beans?
Mung beans are small, oval legumes related to lentils, chickpeas and peanuts. The dried whole mung beans are green, firm and nutty when cooked. They’re highly nutritious, easy to digest and commonly used across Indian and other Asian cuisines.
At the store you may find mung beans in several forms:
- Whole mung beans – the variety used here. Small, green and slightly egg-shaped. In Indian cooking they’re often called whole green moong dal or green gram.
- Split mung beans – these are the inner halves, pale yellow and flatter. They cook faster and make a soft yellow dal but lack the fibre of whole beans.
- Sprouted mung beans – sold in salad sections as crunchy bean sprouts. They’ve been soaked and sprouted and work well in stir-fries and salads.
Nutrition
Mung beans are a healthy plant protein for vegan and omnivorous diets, offering fibre, complex carbohydrates and key micronutrients such as folate (vitamin B9), magnesium and potassium. Early research suggests they may help lower blood pressure and LDL cholesterol and support blood sugar regulation. They’re also an economical and versatile source of energy.
Ingredients
The main ingredient is whole green mung beans, plus water and a pinch of salt. You can also cook them in vegetable stock or add aromatics and spices for extra flavour — see the Variations section for ideas.
Instant Pot Mung Beans
Pressure cooking is ideal for mung beans because it’s fast and largely hands-off. After testing multiple methods, the balance of a short high-pressure cook time plus a short natural release produces beans that hold their shape, remain slightly firm and avoid bursting.
Instant Pot Instructions
Follow this reliable guideline for the Instant Pot:
Ratio – 1 : 3 – 1 part mung beans to 3 parts water (plus a pinch of salt).
Yield – 1 cup dried mung beans cooked in 3 cups water yields around 2 cups cooked mung beans.
Cooking time – 1 min HP + 5 mins NR + QR
Pressure cook on high for 1 minute, allow a 5-minute natural pressure release, then quick-release the remaining pressure. This produces nutty, intact mung beans with a pleasant bite.
This method yields firm, nutty mung beans suitable for salads, bowls and many recipes.
Variations
For softer beans, increase the pressure cook time by 1–2 minutes or extend the natural release. Softer beans will split and become mashier, which works well for soups, stews and saucy curries but is less suited to salads or bowls where intact beans are preferred.
Stovetop Mung Beans
To cook on the stovetop, place mung beans in a saucepan with water and salt and simmer:
Ratio – 1 : 3 (1 cup mung beans to 3 cups water).
Cooking time – Simmer for about 30–40 minutes until the beans are tender but still hold their shape. Pre-soaking reduces the time to roughly 25–30 minutes.
This is a summary — see the printable recipe card below for full instructions, including Instant Pot specifics.
How To Use Cooked Mung Beans
Mung beans have a mild, slightly nutty flavor that lends itself to many dishes. They work well wherever you’d use lentils or other legumes. Here are practical ideas:
Soups, Stews & Curries
Replace lentils or other legumes with mung beans in soups, stews and curries. Softer, broken mung beans thicken broths and make creamy dals and sauces.
Salads, Wraps & Buddha Bowls
Toss cooked mung beans with lemon juice, wholegrain mustard, salt, pepper and a pinch of smoked paprika or cayenne. Use them in buddha bowls with roasted vegetables and grains, in sandwiches with lettuce and tomato, or in wraps with fresh greens and a spicy sauce.
Green Moong Dal
For a simple green moong dal, sauté 1 chopped onion in 1 tablespoon oil for 2–3 minutes, add 3 chopped garlic cloves, 1 teaspoon cumin seeds and 1 teaspoon black mustard seeds and sauté briefly. Stir in ½ teaspoon garam masala, ½ teaspoon turmeric, ¼ teaspoon coriander powder and ¼ teaspoon salt (plus red chili powder or green chilies if you like heat). Add ½ cup dried mung beans and 1½ cups water and pressure cook on high for 3 minutes (or 5 minutes for very soft dal) with a 10-minute natural release before quick-releasing. Serve with rice.
Variations
- Pre-soaked mung beans – Soak for 30 minutes to even out cooking and reduce stovetop time to about 25 minutes or to 0 minutes HP with 5 minutes NR in the Instant Pot.
- Split mung beans – Not suitable for this whole-bean recipe as they go too mushy; they’re ideal for dals, soups and pancakes.
- Adding flavour – Cook in vegetable stock, add garlic cloves, bay leaves, or spices such as garam masala, cumin and turmeric for extra depth.
Storage
This is a great recipe for batch cooking. Store cooked mung beans in an airtight container in the fridge for up to 4 days or freeze for up to 6 months. To defrost, briefly dunk frozen beans in boiling water or add them directly to hot soups, stews or sauces until warmed through.
FAQs
Yes. Cooked mung beans freeze well. Reheat by boiling until warm, or add them straight into a simmering sauce or soup.
No. Whole mung beans cook quickly without soaking, but a 30-minute soak can help even out cooking and shorten cook times.
📖 Recipe 📖
How to Cook Mung Beans (Instant Pot or Stovetop)
A simple recipe to cook nutty whole mung beans for use in salads, bowls, soups and curries.
Ingredients
- 1 cup dried whole green mung beans
- 3 cups water
- 1 pinch of salt
Instructions
Stovetop
- Place mung beans in a saucepan with 3 cups water (per cup of beans) and a pinch of salt. Bring to a boil with the lid on, then ajar the lid slightly, reduce heat to medium-low and simmer 30–40 minutes until tender but still holding shape. Drain and use as needed.
Instant Pot
- Place mung beans in the inner pot with 3 cups water per cup of beans and a pinch of salt. Lock the lid, set the valve to seal and pressure cook on high for 1 minute (most cooking happens while coming to pressure).
- Allow a natural release for 5 minutes, then quick-release the remaining pressure. Open, drain through a sieve and use.
Notes
- Soaking: A 30-minute soak evens cooking and reduces times — in the Instant Pot you can use 0 minutes HP with 5 minutes NR; on the stove about 25 minutes simmering.
- Flavour: Substitute vegetable stock for water or add garlic, bay leaf or sautéed aromatics and spices for more flavour.
- Uses: Great in salads, buddha bowls, wraps, soups, stews and curries.
- Storage: Refrigerate up to 4 days or freeze up to 6 months.
Nutrition
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More Recipes
If you enjoyed this Instant Pot mung bean guide, try other plant-based recipes such as smoky palak corn, crispy kale, cashew cream sauces or the classic hummus for more versatile vegan options.
Smoky Indian Spiced Spinach with Sweetcorn (Vegan Palak Corn)-
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Cashew Cream Sauce Recipe
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The Ultimate Hummus Recipe
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